How to Workout With Dumbbells

Dumbbells are weights made up of a short bar with a ball or disk at each end. They can be held in one hand, and they generally come in pairs. Dumbbells come in a variety of sizes, generally ranging from 2 to 50 lbs, and can be made of metal or neoprene. Learning to lift dumbbells properly will help you to make the most of your workout and avoid injury.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• dumbbells

Do a Standing Lateral Raise

1. Hold a dumbbell in each hand. Stand with your feet shoulder width apart.

2. Bend your knees slightly.

3. Make sure that your arms are hanging straight down and your palms are facing your thighs.

4. Lift your arms up and away from your body. Stop when the tops of your arms are even with your shoulders.

5. Slowly lower your arms and repeat.

Perform a Biceps Curl

6. Sit on a bench.

7. Grasp a dumbbell in one hand and extend that arm downward.

8. Curl your arm up toward your chest.

9. Flex your muscles and hold for 1 second.

10. Return to start and repeat.

Perform a Lunge

11. Stand up straight and place 1 foot in front of the other.

12. Grasp one dumbbell in each hand.

13. Push up through your front heel and lunge forward.

14. Hold for 1 second and return to start.

Tips & Warnings

• Remember to alternate legs.
• Experts suggest that you do weight training on alternate rather than consecutive days to give your body a chance to recover.

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Resources

• The Bally Fitness site features many dumbbell exercises.
• Lee Hayward's site presents dumbbell and barbell exercises.
• The Sports Fitness Advisor site features dumbbell exercises.